Can you build muscle with home workouts?

[BiggD]

You flip through a deck of cards and each number represent how many reps you do that set, face cards = 10 reps, aces=25 reps.

It's well over 400 reps all done in different schemes. You may get a face card and then a few numbered cards, you may get 5 face cards in a row, or a cpl aces in a row and it'll be a downright bitch!

I dare any of you guys to try this for an entire deck for inverted rows. You can alternate between wide and narrow grip on sets.

When I was in HS our coach/PE teacher would do this to us. Definitely painful and didn't like it back then.

 

[Demondosage]

When I was in HS our coach/PE teacher would do this to us. Definitely painful and didn't like it back then.

For sure, it is painful. I've found with pushups it's more mental than anything. For example, when you fail on a heavy bench press you simply fail. When you think you're failing on pushups, you got 10 more in you if you dig deep enough. That's why I have such a love hate relationship with that routine!

 

[Whopperflopper]

PLEASE don't make a bench out of 2x4's, and plywood. That goes double for a squat rack. Sandbags, bags of lead shot, pushups, situps, chinups. Dips, take off down the block at midnight doing lunges.

 

[Eman]

I invested in a home gym earlier this and I can't believe I didn't do it sooner. It IS the way to go!

No no... Who are the natty's at your old gym going to stare at without you there? They need you there to develop self image issues and start taking gear... You're destroying a generation of future juice heads. It's the natural gym order. Put that dumbbell rack on craigslist with free shipping and renew your gym membership... The kids need you.

Also, send me the listing for that dumbbell rack with free shipping when you get it up... I am lacking in the DB department.

 

[Brandaddy]

To know if bands can build muscle it would help to look at what factors cause lean mass gains and how to manipulate them. Once you understand the basics behind different muscle fibers, how they work, how the different types are targeted, inflammation and the healing process, and muscle protein synthesis. I think one could come to a safe conclusion that if used properly alongside a caloric surplus there isn't any reason a person couldn't gain lean mass. If the bands are too light to properly target your fast twitch fibers just get bigger bands or double them up.

 

[jJjburton]

To know if bands can build muscle it would help to look at what factors cause lean mass gains and how to manipulate them. Once you understand the basics behind different muscle fibers, how they work, how the different types are targeted, inflammation and the healing process, and muscle protein synthesis. I think one could come to a safe conclusion that if used properly alongside a caloric surplus there isn't any reason a person couldn't gain lean mass. If the bands are too light to properly target your fast twitch fibers just get bigger bands or double them up.

Its not realistic, because of the contraction of the muscle. It could be done, but at 10%(pulled out of ass) of what dumbells would do.

 

[Brandaddy]

Its not realistic, because of the contraction of the muscle. It could be done, but at 10%(pulled out of ass) of what dumbells would do.

So you couldn't train around that? If you're reaching failure in roughly 15 seconds or less you're going to be hitting your fast twitch fibers. With the eccentric causing more damage than the contraction, wouldn't bands actually be ideal for burning out the last of the muscle fibers if you want to get technical? By the resistance decreasing on the way back it'll allow for more TUT and a few extra cheat reps than normal.

Like I said, scientifically speaking and not pulling uneducated broscience out of my ass, it can be done. It's not as efficient as easily adjustable weights and machines, but just because they're bands doesn't mean you can't put the necessary stress on the muscle in order to induce hypertrophy.

 

[jJjburton]

So you couldn't train around that? If you're reaching failure in roughly 15 seconds or less you're going to be hitting your fast twitch fibers. With the eccentric causing more damage than the contraction, wouldn't bands actually be ideal for burning out the last of the muscle fibers if you want to get technical? By the resistance decreasing on the way back it'll allow for more TUT and a few extra cheat reps than normal.

Like I said, scientifically speaking and not pulling uneducated broscience out of my ass, it can be done. It's not as efficient as easily adjustable weights and machines, but just because they're bands doesn't mean you can't put the necessary stress on the muscle in order to induce hypertrophy.

I can talk science with you to, so the band is not a constant tension the whole way up and down. Yes hitting the phosphocreatine system and glycolotic system would allow for type 2 a fibers to be hit.

you can use bands to help muscle mass as a type of drop set incorporating the size principle, ending an exercise, after dumbells or weight training. Hitting those big type 2 muscle fibers. Which is basically the same thing as a drop set.

Lets take the bicep curl. The eccentric portion of the exercise is the best for muscle building, which is with any exercise.
But with bands you are losing so much tension during half of the eccentric portion of the exercise. Which is strongest portion of the muscle action.

Talking about the bands resistance at the full bottom of the movement is basically 0, while the top of the portion is full resistance.

But since the top of the movement in the bicep curl is weakest point, and tge bands resistance is the most strongest, its not going to hit the big type 2 fibers as effectively.

The actual strongest part of the bicep curl is half way between the top and bottom, I believe this has to do with the distance between the moment arm and the pivot of the bicep and the tendon. Causing this point of where the muscle force of contraction is the strongest.

Yet bands dont give adequate resistance at this point compared to the top of the movement.

this is why dumbells are effective, because the tension on the muscle is heavy where the muscle needs the most force to contract.

edit- this is way to much typing on an iphone to explain whats needed. Lets just agree to disagree. Lol

 

[jJjburton]

So you couldn't train around that? If you're reaching failure in roughly 15 seconds or less you're going to be hitting your fast twitch fibers. With the eccentric causing more damage than the contraction, wouldn't bands actually be ideal for burning out the last of the muscle fibers if you want to get technical? By the resistance decreasing on the way back it'll allow for more TUT and a few extra cheat reps than normal.

Like I said, scientifically speaking and not pulling uneducated broscience out of my ass, it can be done. It's not as efficient as easily adjustable weights and machines, but just because they're bands doesn't mean you can't put the necessary stress on the muscle in order to induce hypertrophy.

Using tut would be like using isometric exercises for every muscle. Its possible, but not ideal. Since the eccentric portion of the exercise is where muscle building is best.

 

[Millard]

No no... Who are the natty's at your old gym going to stare at without you there? They need you there to develop self image issues and start taking gear... You're destroying a generation of future juice heads. It's the natural gym order. Put that dumbbell rack on craigslist with free shipping and renew your gym membership... The kids need you.

Also, send me the listing for that dumbbell rack with free shipping when you get it up... I am lacking in the DB department.

The kids, with few exceptions, do their own thing. I never previously realized how much entertainment it provided me. It's still fun on MESO but it was even better IRL.

About the dumbbells, I see what you're doing. It's not going to work.

 

[BiggD]

Using tut would be like using isometric exercises for every muscle. Its possible, but not ideal. Since the eccentric portion of the exercise is where muscle building is best.

Next... your gonna tell us that shake weight won't get ya BIG!

 

[xgunx]

You can definitely build as much as you want by doing home or as I call it prison workouts. I did it for a while but finally bought a second hand bench and weights. Glad I did because instead of doing hundreds of push ups I can spend less time benching heavy weights. As long as you continue to push yourself and do more than the days or week before you will gain. May get boring and take more time but it can be done. If you wanna save time, look for used weights.